Lower Insulin Resistance with Leafy Greens
To keep diabetes at bay, eat your vitamin K — from sources like spinach, cabbage,broccoli and celery. Already famous for its bone benefits, vitamin K may also reduce insulin resistance, thus protecting against diabetes. Monitoring the diet of 2,719 men and women over the course of a year, the study found those in the top 20% of vitamin K intake had significantly lower blood glucose levels, suggesting their bodies were better able to use the insulin produced by the pancreas, hence a lower diabetes risk. Top sources of vitamin K include:
|Kale, cooked||2/3 cup||870|
|Spinach, raw||3 cups||510|
|Collards, cooked||½ cup||470|
|Beet, Dandelion, Turnip Greens, cooked||½ cup||290-390|
|Broccoli, raw||1-½ cups||190|
|Cabbage, cooked||½ cup||120|
With so many wonderful sources, there’s no reason why up to 80% of Americans should fall short on this vital nutrient. In addition to defending against diabetes, vitamin K could also reduce fracture risk by as much as 65%, and possibly inhibit the growth of tumor and cancer cells. Keep in mind that a bit of healthy fat (olive oil, nuts, avocado) is necessary to fully absorb fat-soluble vitamin K.
Bonus: Explore our article library to learn how tea, cinnamon, berries, citrus,broccoli and fiber might protect against diabetes.